F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

Conditions: Sunny and 75 PAX: 28 (a new single workout record) FNGs: None Warmarama Side Straddle Hops (SSHs) – 25Michael Phelps – 10Give Ups – 10Through The Tunnels – 10Mountain Climbers – 20 The Thang Divide into groups of three with instructions to find someone who you do not know their F3 name or someone you do not normally workout with. Line up on one side of the football field. Triple Check #1: PAX #1 Carolina Dry Docks (CDDs), PAX #2 plank, PAX #3 backwards run to other side of football field, forward run back. Rotate and repeatdo. AMRAP for five minutes. Triple…

Warmarama: SSH, Thru Tunnel, Arm Circles, Imperial Walkers, Mosey around pond The Thang: Billy Madison – Dips, WWI’s, Step-ups, Merkins, American Hammers, Squats, Mtn Climbers, Box Cutters, Monkey Humpers, Carolina Drydocks, Flutter Kicks, Burpees w/ Plank Jack7’s (Dips/Step-ups)Mary: Dealer’s Choice COT: Colossians 4:2. Keep praying for same things, being watchful, looking for God to answer prayers slowly and in stages sometimes.

https://youtu.be/xweiQukBM_k Conditions: Just chilly enough to keep the mega-sweat away PAX: OCHO FNGs: NADA Warmarama SSH – 30Toy Soldiers – 15Helicopters – 15Overhead Claps – 15Burpees – 5 OYO Mosey to Food Lion front lot, the long way. The Thang Paul Abdul: Mosey two parking lines forward, 5 Hand Release Merkins; Lunge walk one back, 5 WWIs. Wait for/pick up 6, repeato until far side is reached. Various transit exercises between parking lines back to the start: Flying Nuns, Broad Jumps, Bear Crawl, Carioca, High Skip, Reverse Run, Mosey. Mosey to the cinderblocks/backlot. Circle of Pain: All PAX with a…

Conditions: Starting to cool PAX: 6 FNGs: None Warmarama SSH – 30Arm Circles – 12 Each WayTTT (slow) – 12Emperial Walkers – 15 Mosey around the pond to the tennis courts. The Thang BOMBS – Pax partner up for some B.O.M.B.S. Burpees – 50 Overhead Claps – 100 Merkins – 150 Big Boys – 200 Squats – 250 Pick Your Poison – Each PAX selects an exercise for everyone else to do AMRAP while he runs to the bridge and back. Selections included Arm Circles, SSH, Merkins. Monkey Humpers, etc. COT Exodus 20:1-6 Announcements Iron PAX Week 3 will be…

Marvel, Gas Station, Muskeet, and Money Ball completed the Iron Pax Challenge Week 2. The other ten PAX completed the following workout. WARM-UP – Squats 15C, Imperial Walkers 15C, Through the Tunnel 10C, Arm Circles 10C each arm, Side Stradle Hops20C THE THANG Mosey to the tennis court Slaughters and BLIMPS Run around the tennis court twice before each Slaughter and BLIMPS Slaughter Set One: Burpees & Squats – 10 Burpees OYO + 9 Squats IC + 8 Burpees + 7 Squats, SC, etc…down to 1 Squat. Finish with 10 Burpees. Recover. BLIMPS – six exercises with six reps of…

Conditions: Perfect for a beatdown. PAX: 11 FNGs: None Warmarama SSH – 25 ICArm Circles – 10/10 ICTTT – 12 ICEmperial Walkers – 15 IC Mosey to Food Lion, the “shorter” way. The Thang IronPax Preseason: Four rounds for time: 50 Squats40 Big Boy Situps30 Merkins20 Bonnie Blairs10 BurpeesRun to the last speed bump and back Mosey back to the flags. COT “I will give rest to those who are tired. I will satisfy those who are weak”Jeremiah 31:25 Moleskin Moneyball asked that I read the bible verse BEFORE the next IPC Challenge.Lot of “enthusiasm” about the IPC. Antman thought…

Conditions: 70 and sunny (after sunrise) FNGs: None DR PAX: None WARMARAMA: Burpees – 10 OYO Merkins – 10 IC Frog Hops – 10 OMC SSH – 25 IC Burpees – 10 OYO Indian Run around the Large Pond to the bridge The Thang: Bear Crawl 200 Catch me if you can Bear crawl Inner circle of the large pond (over the bridge and around the South Loop). DORA – 200 Combined each pair of pax does 500 reps of each workout (below). While Pax 1 is doing the workout pax 2 is running around the inner circle. 1)…

Conditions: Trashy, apparently PAX: 13 FNGs: Hamilton (John), Whitetail (Rob) Warmarama SSH – 30Monkey Humpers – 10Pickle Pounders – 10Pickle Pointers – 10Toy Soldiers – 10TTT – 10 Mosey to Food Lion parking lot, short way… The Thang Dirty MacDeuce: 4 sets of 3 exercises, 12 reps IC: Reverse Lunge/American Hammer/Shoulder TapsSquat/Freddy Mercury/CDDJohnny Drama/Flutter Kick/MerkinApolo Ohno/Penguin Crunches/Peter Parker After each set: Bojangles Biscuit w/Blueberries: Mosey long stretches behind/front of shopping center, sprint short sides.At return to start, 10 Burpees then 100 LBCs. This was audibled to 5 burpees and AMRAP LBCs until all PAX complete burpees. Mosey back to the flag,…

Conditions: Muggy Gloom WARMARAMA: High Knees: 30 Seconds SSH: 20 IC 10 Burpees OYO TTT: 15 IC Side Lunges: 10 IC 100 LBC Mosey to Alternate AO The Thang – Fun with Benches Round 1 – 10 Merkins, Lunge to next Speed Bump, Repeat until circumnavigation of the Food Lion strip mall is complete. Round 2 – Only used the speed bumps in the back of Food Lion using 20 LBCs as the workout and alternating Yves Poll and Moseying during the transition Round 3 – Same as round 2 except we only did single direction, only mosey for transition…

Conditions: MOIST PAX: 8 FNGs: 0 DR PAX: 0 Warmarama 5 Burpees OYOSSH – 304 Burpees OYOHillbilly Walkers – 153 Burpees OYOThrough the Tunnel – 152 Burpees OYOPickle Pounders – 10Mt. Climbers – 101 Burpee OYO Mosey one lap around the pond and back to the flags. The Thang PONG: Partner up, starting on opposite sides of the field. Run toward your partner.When you meet somewhere in the middle, stop for 5 Squats/5 Merkins.Return to your starting point.Rinse/repeat for time.IF you get to one side or the other, both partners do 20 Burpees(this did not even come close to happening)…

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